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Thursday 17 September 2020

The Best Oils To Cook With !

James Colquhoun writes: 
"Fat and oil have had a pretty bad rap over the years. The “FAT-FREE" 80’s lead to our demise of this once revered staple and now with highly processed and refined vegetable oils and trans-fats permeating our modern foods, and leading to more illness and disease, it’s fair that we approach this topic with caution.

Choosing the best oils to cook with doesn’t need to be daunting, it simply comes down to a simple two-step approach. Firstly, is the oil or fat in its nutritious raw form and suitable for human consumption in small amounts? And secondarily, does the oil have a high smoke point, in that it can resist high temperatures before oxidizing, which can create harmful free-radicals?



With that in mind, here are our top 4 cooking oils and why.

1. Coconut Oil
Coconut oil is one of the best additions to any wholefoods pantry (or beauty cabinet for that matter). The largest portion of fat in coconut oil comes from a healthy saturated fat called lauric acid which has been proven to encourage your body to burn fat and also raise HDL (good) cholesterol in your blood, which may help reduce heart disease risk. And most importantly, when it comes to cooking, coconut oil is resistant to oxidization at high temperatures which makes it a great stable oil to cook with. Plus, the delightfully fragrant flavour makes it ideal for any Asian-inspired dishes.


2. Extra Virgin Olive Oil
No kitchen is complete without cold-pressed extra virgin olive oil. If possible, organic is best here too. But what sets this apart from your regular olive oil? It’s the first extraction from the olive, done without any heat or chemicals that destroy the integrity of this amazing plant. It’s a delicious dressing just on its own but is praised for taking Mediterranean cooking to the next level. Extra virgin olive oil has widespread health benefits, including improving heart health, promoting brain function, potential anti-cancer benefits, and like coconut oil, it can also handle moderately high temperatures without oxidating. 


3. Organic Grass-Fed Butter
Firstly, if you don’t do well on milk (I don’t) you may still do ok on butter (I do). Unlike milk, butter has very low amounts of lactose, the protein in milk which many people react to. This has to do with how butter is made. So if you choose to include small amounts of dairy is in your diet, you can’t go past good-quality, organic, grass-fed butter. For starters, the smell of the butter bubbling in the pan is enough to make anyone nostalgic. But what many don’t realize is that this simple switch is one of the best choices for your health. What dairy cows eat greatly impacts the nutritional value of the milk they produce - and the butter that is made from that milk. Studies have shown that grass-fed is a richer source of Vitamin A, omega-3 fatty acids, and up to 500% more conjugated linoleic acid (CLA) - linked to promising anti-cancer effects, and Vitamin K2. It’s still a concentrated source of fats and calories, so it’s important to make sure you’re not smothering your dishes in it - but this is one simple, accessible switch to improve your health in the long run. I also occasionally use both butter and olive oil when cooking as this can help to avoid the butter from burning.


4. Organic Grass-Fed Ghee
Ghee is the holy grail of dairy products. It is a form of highly-clarified butter that has traditionally been used in Asian cooking and stems from Ayurveda’s healing roots. The process of converting butter to ghee involves melting it to remove the milk solids - meaning the final result has significantly fewer dairy sugars and proteins (even more digestible for those who are lactose sensitive). This simple change in form may make it a great alternative for anyone navigating a dairy intolerance. Unlike butter, ghee won’t turn rancid at room temperature and retains its original flavour and freshness for up to a year. While other fats and oils can slow down the body’s digestive process and give us that heavy feeling in our stomach, ghee stimulates the digestive system by encouraging the secretion of stomach acids to break down food. Ghee is one of our must-reach-for cooking essentials, because of both the nutty flavour and the high burning temperature.

There are widespread benefits to be enjoyed from healthy fats; from brain function to heart health, there's a strong case to include more of the right sources in your diet. Sometimes that begins with the absolute basics. So by doing something as simple as switching out your go-to cooking oil, you're making a long-term investment in your health and wellbeing." 
The above from original here

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter.

All the best Jan

41 comments:

Tom said...

... Organic Grass-Fed Ghee is a new one for me.

Valerie-Jael said...

I love cooking with ghee, it gives such a good flavour. Valerie

sage said...

Thanks for the helpful advice.

www.thepulpitandthepen.com

Tanza Erlambang said...

I love to use coconut oil....
Thank you for the information....

eileeninmd said...

Hello,

I do enjoy cooking with olive oil. Not sure why but my eye specialist recently told me to add 3 spoonfuls of olive oil to my food every day. Thanks for sharing.
Take care, enjoy your day!

Christine said...

I am using more butter these days, lots of flavour.

Martha said...

Extra virgin olive oil for me. I would love to try the ghee but have never seen it here.

~Lavender Dreamer~ said...

This is great information. I never knew how to use coconut oil! Thanks!

Jo said...

I've never used ghee, that's new to me.

Margaret D said...

Used to use virgin olive oil but now I use macadamia oil.

Christine said...

Is coconut oil the same as palm oil?? I try not to use palm oil, just a thought for the Orangutans. I hope it is not a way of justifying the clearing of their habitat..

Jenn Jilks said...

I never thought of using coconut oil!
I can only use butter if hubby isn't eating it!

CJ Kennedy said...

Good to know

JFM said...

Great post!
I use olive oil and love the taste of it.

Divers and Sundry said...

I've never had ghee and was surprised to see it in the store recently. We use olive oil mostly.

mamasmercantile said...

I can't say I have ever used ghee I though it was used in Indian cooking.

William Kendall said...

My mother always used olive oil.

dellgirl said...

I have only used olive oil. I've heard of coconut oil but never used it. Thanks for introducing me to the others, I'd never heard of them. Great post, thank you for sharing it!

Wishing you a wonderful weekend . . . Stay Safe, my friend!

happyone said...

I used mostly olive oil!!

Pat @ Mille Fiori Favoriti said...

Very informative! We like to use olive oil and I splurge on Avocado oil for salads.

Jeanie said...

I pretty much always use extra virgin olive oil -- I need to give coconut oil a whirl.

Kay said...

No kidding? Coconut oil? I'll have to check the grocery shelves next time we're there.

Practical Parsimony said...

What about peanut oil?

Thickethouse.wordpress said...

I buy EVO by the case about once a year and cook with it all the time. I also use unsalted butter, but I don't think it is organic. I should perhaps switch to that. There is a lot of good information here.

Practical Parsimony said...

I know I posted this question--How does peanut oil stand? I use lots of olive oil. I could eat it with a spoon, but don't. I read that peanut oil was the best oil out of all oils used for frying and things like that. I am allergic to coconut and am not supposed to use animal products due to an allergy. So, I don't know what to do some days.

DUTA said...

My favorite is grapes'seeds oil, but it's rather expensive, and not always available at the store.. My second favorite is extra virgin olive oil.

CraveCute said...

Thanks for this great post! Ghee is the only oil I haven't tried yet. In addition I also use avocado oil which is widely available here in the USA.

Sue said...

What a very interesting post, we use olive and coconut oil. We used to use sesame too until my son developed an allergy to it. Take care and have a good weekend, Sue xx

https://linsartyblobs.blogspot.com said...

I've not tried any off the grass fed oils. I have tried normal ghee and didn't like it.

Lowcarb team member said...

eileeninmd said...
Hello,

I do enjoy cooking with olive oil. Not sure why but my eye specialist recently told me to add 3 spoonfuls of olive oil to my food every day. Thanks for sharing.
Take care, enjoy your day


Hello Eileen
Many thanks for your comment.
I don't know if you have 'dry eyes' but apparently part of dry eye treatment can be extra-virgin olive oil, read more here
https://www.theeyeassociates.com/tears-for-my-dry-eyes-from-olive-oil/

All the best Jan

Lowcarb team member said...

Christine said...
Is coconut oil the same as palm oil?? I try not to use palm oil, just a thought for the Orangutans. I hope it is not a way of justifying the clearing of their habitat.

Hello Christine, many thanks for your comment and question.

You may be interested in reading this article:
"Coconut Oil Vs Palm Oil- Why is Coconut Oil Better?"

I have copied two short paragraphs from the original article below.

"When analyzing palm oil and coconut oil and trying to understand which one is better, the first question that comes to mind is how different or similar they are. As far as similarities are concerned, both types of oil come from the fruit of palm trees. They are both tropical oils and are used for preparing food commercially. However, there is enough reason to argue that coconut oil is better than palm oil."

"Make Healthier and Greener Choice- Choose Coconut Oil

Ditch palm oil and opt for coconut oil instead. The saturated fat in coconut oil is healthy. When taken in controlled proportions in your diet, it has an array of health benefits. Coconut oil is also good for the skin and can be used to cure skin ailments of various kinds. Most importantly, coconut oil is not linked to harming the environment and disturbing the ecosystem. Make the better choice. Choose coconut oil over palm oil."

More to read here
http://organicfield.co.uk/news-article/coconut-oil-vs-palm-oil-why-is-coconut-oil-better/

All the best Jan

Lowcarb team member said...

Practical Parsimony said...
What about peanut oil

AND

Practical Parsimony said...
I know I posted this question--How does peanut oil stand? I use lots of olive oil. I could eat it with a spoon, but don't. I read that peanut oil was the best oil out of all oils used for frying and things like that. I am allergic to coconut and am not supposed to use animal products due to an allergy. So, I don't know what to do some days

Hello and many thanks for your comment/question.
There are a few articles on the 'internet/web' that you may find helpful.

Is Peanut Oil Good or Bad For You?
www.caloriesecrets.net/is-peanut-oil-good-or-bad-for-you/

Peanut Oil
https://www.webmd.com/vitamins/ai/ingredientmono-483/peanut-oil

Regarding cooking with peanut oil
Refined peanut oil is a common oil used for frying and cooking at higher temperatures because it has a relatively high smoke point, more from the webmd site link above.

Another article is -
Is Peanut Oil Healthy? The Surprising Truth

Below is just a small snippet from the article

"Peanut oil is a popular oil used around the world.

It’s a good source of the antioxidant vitamin E, which may help reduce heart disease risk factors. It may also help improve insulin sensitivity and blood sugar in those with diabetes.

Yet while this oil may have some health benefits, it also has some disadvantages.

It is very high in pro-inflammatory omega-6 fatty acids and is prone to oxidation, which may increase the risk of certain diseases

With so many other healthy fat choices on the market, it might be wise to choose an oil with more benefits and fewer potential health risks.

Some good alternatives include extra virgin olive oil, and avocado oil."

Read more here
https://www.healthline.com/nutrition/is-peanut-oil-healthy

Hope these may help

All the best Jan

DVArtist said...

Coconut oil is my fave.

Rose said...

This is good information...

Practical Parsimony said...

Jan,
Thanks. I was under the impression that peanut oil was great. I use olive oil, but have never tried avocado oil. Allergies are the bane of my existence, and so many friends push coconut oil, an allergen for me.

Lee said...

The only oil I use is extra-virgin olive oil.

Teresa said...

Yo siempre uso aceite de oliva, en España es la que más se usa. Besitos.

Marco Luijken said...

Hello Jan,
Good to read the different between many kind of oil.
Today we live much more consciously and take care of the products we eat.
Nice post.

Greetings, Marco

Phil Slade said...

Good advice except that I have never seen grass fed butter or ghee on sale around here. I always thought that extra virgin smoked earlier than bog standard olive oil? I continue to learn from this educational blog.

Lowcarb team member said...

Phil Slade said...
Good advice except that I have never seen grass fed butter or ghee on sale around here. I always thought that extra virgin smoked earlier than bog standard olive oil? I continue to learn from this educational blog

Hello Phil, many thanks for your comment.
In the UK many supermarkets do stock their own label organic butter using milk from cows who are free to graze on a grass rich diet.
Another well known make is Kerrygold Irish Butter.
As with ghee; supermarkets such as Morrisons usually stock it, but I'm sure others may do to. Some people even get theirs from Amazon!
It's always best to check the labels/small print before purchase of any of the oils/butter/ghee mentioned in the original post.

All the best Jan

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